Get Up, Get Fit, and Get Out!

Fitness and Conditioning for

Enjoying the Outdoors

Getting Started

• Begin where you are

• Start moving!

• Choose compatible training activities with

hiking and backpacking

• Vary your selection to address different

muscle groups and prevent boredom

Conditioning should include…

• Strength

• Flexibility

• Balance

• Endurance

Strength

• Your body’s ability to

push, pull, carry a

load

• Includes steep hills,

scrambling, carrying

your backpack

• Weight training and

calisthenics

• Squats

• Lunges

• Push-Ups

• Pull Ups

Flexibility

• Ability to stretch and

lengthen

• Necessary for wide

steps up and over

things, taking your

backpack on and off,

squatting when nature

calls, and navigating

uneven terrain

• Yoga

• Pilates

• Gentle Stretching

Balance

• Ability to prevent

falling!

• Scrambling boulders,

navigating through

cacti in the

backcountry, stream

crossings, steep or

loose terrain

• Tai Chi

• Yoga

• Wobble Boards

• Eyes Closed Activities

Endurance

• Ability to last over

time

• Allows for longer trips,

more time outdoors,

multiple activities

• Day hiking Cowles

Mountain vs Hiking

the PCT

• Aerobic Exercise

(hiking, swimming,

running, cycling,

elliptical, etc.)

Sample Circuit Training

Let’s Try It!

Smart Training

• Tailor your routine to meet your goals

• Avoid “No Pain, No Gain” philosophy

• Include time for rest and recovery

• Choose comfortable, proper fitting gear

• Be mindful of your posture

• Be honest about your health, and seek

professional healthcare help when needed

Stretching

• Helps maintain flexibility to prevent injury

• Promotes relaxation

• Can minimize stiffness and soreness

• Should feel gentle and easy

• Think opposite of what you have been

doing

Aches and Pains

• Knee pain

• Achilles Tendonitis

• Shoulder Pain

• Low Back Pain

• Arthritis

• Plantar Fasciitis

• Neck Pain

Healing and Recovery

• Accidents and injury will happen

• Check with your doctor

• Listen to your body

• Take it slow

• Expect setbacks

• Be patient

Questions?